User``s Manual

Transcript

www.iconfitness.com Model No. SFTL20512.0 Serial No. Write the serial number in the space above for reference. Serial Number Decal ACTIVATE YOUR WARRANTY To register your product and activate your warranty today, go to www.iconservice.com/registration. CUSTOMER CARE For service at any time, go to www.iconservice.com. Or call 1-800-999-3756 Mon.––Fri. 6 a.m.––6 p.m. MT Sat. 8 a.m.––4 p.m. MT Please do not contact the store. CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. USER’’S MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 THE CHEST HEART RATE MONITOR. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 HOW TO MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT This drawing shows the location of the warning decal. If the decal is missing or illegible, call the telephone number on the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal is not shown at actual size. FREEMOTION is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read all important precautions and instructions in this manual and all warnings on your treadmill before using your treadmill. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions. 12. Plug the power cord into a surge suppressor (not included), and plug the surge suppressor into an appropriate outlet (see page 16). To avoid overloading the circuit, do not plug other electrical devices, except for low-power devices such as cell phone chargers, into the surge suppressor or into an outlet on the same circuit. 2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 3. Use the treadmill only as described in this manual. 13. Use only a surge suppressor that meets all of the specifications described on page 16. To purchase a surge suppressor, see your local FREEMOTION dealer, call the telephone number on the front cover of this manual, or see your local electronics store. 4. The treadmill is intended for home use only. Do not use the treadmill in any commercial, rental, or institutional setting. 5. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or near water. 14. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may slow, accelerate, or stop unexpectedly, which may result in a fall and serious injury. 6. Place the treadmill on a level surface, with at least 8 ft. (2.4 m) of clearance behind it and 2 ft. (0.6 m) on each side. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill. 15. Keep the power cord and the surge suppressor away from heated surfaces. 16. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See TROUBLESHOOTING on page 31 if the treadmill is not working properly.) 7. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 8. Keep children under age 12 and pets away from the treadmill at all times. 17. Read, understand, and test the emergency stop procedure before using the treadmill (see HOW TO TURN ON THE POWER on page 18). 9. The treadmill should be used only by persons weighing 400 lbs. (181 kg) or less. 10. Never allow more than one person on the treadmill at a time. 18. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill. 11. Wear appropriate exercise clothes while using the treadmill. Do not wear loose clothes that could become caught in the treadmill. Athletic support clothes are recommended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals. 19. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 3 20. The heart rate monitor is not a medical device. Various factors, including the user’’s movement, may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. 24. Inspect and properly tighten all parts of the treadmill regularly. 25. DANGER: Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the maintenance and adjustment procedures described in this manual. Never remove the motor hood unless instructed to do so by an authorized service representative. Servicing other than the procedures in this manual should be performed by an authorized service representative only. 21. Never leave the treadmill unattended while it is running. Always remove the key, press the power switch into the off position (see the drawing on page 7 for the location of the power switch), and unplug the power cord when the treadmill is not in use. 22. Do not attempt to move the treadmill until it is properly assembled. (See ASSEMBLY on page 9, and HOW TO MOVE THE TREADMILL on page 30.) You must be able to safely lift 45 lbs. (20 kg) to move the treadmill. 26. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down. 23. Never insert any object into any opening on the treadmill. SAVE THESE INSTRUCTIONS 4 5 STANDARD SERVICE PLANS all 6 BEFORE YOU BEGIN Thank you for selecting the revolutionary FREEMOTION® T6.0 treadmill. The T6.0 treadmill offers an impressive selection of features designed to make your workouts at home more enjoyable and effective. reading this manual, please see the front cover of this manual. To help us assist you, please note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual. For your benefit, read this manual carefully before using the treadmill. If you have questions after Before reading further, please review the drawing below and familiarize yourself with the labeled parts. Length: 6 ft. 8 in. (203 cm) Width: 3 ft. 2 in. (97 cm) Console Tray Heart Rate Monitor Handrail Upright Key/Clip Power Switch Walking Belt Foot Rail Power Cord Platform Cushion Idler Roller Adjustment Screws 7 PART IDENTIFICATION CHART Use the drawings below to identify small parts used for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity used for assembly. Note: If a part is not in the hardware kit, check to see if it is preattached. Extra parts may be included. 5/16" Star Washer (67)––6 #8 x 3/4" Screw (1)––4 3/8" Star Washer (12)––6 3/8" Nut (34)––2 3/8" x 2 1/2" Screw (4)––2 3/8" x 2 3/4" Bolt (11)––2 5/16" x 1" Bolt (53)––6 3/8" x 4 1/4" Screw (43)––2 8 ASSEMBLY •• Assembly requires two persons. •• To identify small parts, see page 8. •• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you nish all assembly steps. •• Assembly requires the following tools: the included hex key one adjustable wrench •• After shipping, there may be an oily substance on the exterior of the treadmill. This is normal. If there is an oily substance on the treadmill, wipe it off with a soft cloth and a mild, non-abrasive cleaner. one Phillips screwdriver To avoid damaging parts, do not use power tools. •• Left parts are marked ““L”” or ““Left”” and right parts are marked ““R”” or ““Right.”” 1. Go to www.iconservice.com/registration and register your product. 1 •• activates your warranty •• saves you time if you ever need to contact Customer Care •• allows us to notify you of upgrades and offers Note: If you do not have Internet access, call CUSTOMER CARE (see the front cover of this manual) to register your product. 9 2. Make sure that the power cord is unplugged. 2 84 Identify the Right Upright (90). Have a second person hold the Right Upright near the Frame (56). Wire Tie See the inset drawing. Tie the wire tie in the Right Upright (90) securely around the end of the Upright Wire (84). Then, pull the other end of the wire tie until the Upright Wire is routed through the Right Upright. 90 56 90 84 Wire Tie 3. Hold the Right Upright (90) against the Frame (56). Be careful not to pinch the wires. Start a 3/8" x 4 1/4" Screw (43) with a 3/8" Star Washer (12) into the Right Upright and into the Frame; do not fully tighten the Screw yet. 3 90 Insert a 3/8" x 2 3/4" Bolt (11) with a 3/8" Star Washer (12) into the Frame (56). Tighten a 3/8" Nut (34) onto the end of the Bolt; do not fully tighten the Bolt yet. 34 Attach the Left Upright (not shown) in the same way. Note: There are no wires on the left side. 12 43 56 11 10 4. Remove the ties from the Cage Nuts (7) on both sides of the handrail assembly (only one side is shown). 4 Handrail Assembly With the help of a second person, hold the handrail assembly near the Right Upright (90). Connect the Upright Wire (84) to the Handrail Wire (86). See the inset drawing. The connectors should slide together easily and snap into place. If they do not, turn one connector and try again. IF YOU DO NOT CONNECT THE CONNECTORS PROPERLY, THE CONSOLE MAY BECOME DAMAGED WHEN YOU TURN ON THE POWER. Then, remove the wire tie from the Upright Wire. Tie 7 86 84 Wire Tie 86 84 5. Insert the wires into the Right Upright (90) as you set the handrail assembly on the Left and Right Uprights (89, 90). Be careful not to pinch the wires. 90 5 Handrail Assembly Tip: While setting the handrail assembly on the Left and Right Uprights (89, 90), start by holding the handrail assembly vertically and behind the Uprights. Then, rotate the handrail assembly down onto the Uprights and into place. Wires 89, 90 11 6. Attach the handrail assembly to the Uprights (89, 90) with six 5/16" x 1" Bolts (53) and six 5/16" Star Washers (67). Start all six Bolts, and then tighten them. 6 Handrail Assembly 67 53 53 67 53 67 67 90 7. With the help of a second person, hold the console assembly near the handrail assembly. Be careful not to pull on the wires. Connect the Handrail Wire (86) and then the pulse wire (A) to the wires from the console. The connectors should slide together easily and snap into place. If they do not, turn one connector and try again. IF YOU DO NOT CONNECT THE CONNECTORS PROPERLY, THE CONSOLE MAY BECOME DAMAGED WHEN YOU TURN ON THE POWER. 89 7 Console Assembly Metal Bracket Console Wire Set the metal bracket on the console assembly onto the metal frame inside the handrail assembly. Be careful not to pinch the wires. Console Wire A 86 Attach the console assembly with two 3/8" x 2 1/2" Screws (4) and two 3/8" Star Washers (12). Start both Screws, and then tighten them. Handrail Assembly 12 4 12 12 4 8. Firmly tighten the 3/8" x 2 3/4" Bolt (11) and the 3/8" x 4 1/4" Screw (43) on each side of the treadmill (only one side is shown). 8 43 11 9. Identify the Right Outside Frame Cover (72) and the Right Inside Frame Cover (102). 9 Slide the Right Inside Frame Cover (102) onto the bracket between the Motor Hood (71) and the Right Upright (90). Press the Right Outside Frame Cover (72) against the Right Inside Frame Cover (102) until the two Frame Covers snap together. 90 102 Repeat this step on the left side with the Left Inside and Outside Frame Covers (not shown). 71 72 13 10. Identify the Right Outside Upright Cover (85) and the Right Inside Upright Cover (63). Attach the Right Inside Upright Cover to the Right Upright (90) with two #8 x 3/4" Screws (1). Do not overtighten the Screws. 10 Press the Right Outside Upright Cover (85) against the Right Inside Upright Cover (63) until the two Upright Covers snap together. Repeat this step on the left side with the Left Inside and Outside Upright Covers (not shown). 85 63 1 90 11. The adjustable cushions (see page 29) are shipped at their firmest settings. Adjust each cushion to a softer setting before using the treadmill. 12. Make sure that all parts are properly tightened before you use the treadmill. If there are sheets of plastic on the treadmill decals, remove the plastic. To protect the floor or carpet, place a mat under the treadmill. Note: Extra parts may be included. Keep the included hex keys in a secure place; one of the hex keys is used to adjust the walking belt (see page 32). 14 THE CHEST HEART RATE MONITOR HOW TO PUT ON THE HEART RATE MONITOR The heart rate monitor consists of a chest strap and a sensor. Insert the tab on one end of the chest strap into the hole in one end of the sensor as shown. Then, press the end of the sensor under the buckle on the chest strap. The tab should be flush with the front of the sensor. Tabs •• Do not expose the heart rate monitor to direct sunlight for extended periods of time; do not expose it to temperatures above 122° F (50° C) or below 14° F (-10° C). Chest Strap •• Do not excessively bend or stretch the sensor when using or storing the heart rate monitor. •• To clean the sensor, use a damp cloth and a small amount of mild soap. Then, wipe the sensor with a damp cloth and thoroughly dry it with a soft towel. Never use alcohol, abrasives, or chemicals to clean the sensor. Hand wash and air dry the chest strap. Sensor Tab TROUBLESHOOTING If the heart rate monitor does not function properly, try the steps below. Sensor Buckle The heart rate monitor must be worn under your clothes, tight against your skin. Wrap the heart rate monitor around your chest in the location shown. Make sure that the logo is rightside-up. Then, attach the other end of the chest strap to the sensor. Adjust the length of the chest strap, if necessary. •• Make sure that you are wearing the heart rate monitor as described at the left. If the heart rate monitor does not function when positioned as described, move it slightly lower or higher on your chest. •• If heart rate readings are not displayed until you begin perspiring, rewet the electrode areas. •• For the console to display heart rate readings, you must be within arm’’s length of the console. •• If there is a battery cover on the back of the sensor, replace the battery with a new battery of the same type. Pull the sensor away from your body a few inches and locate the two electrode areas, which are covered by shallow ridges. Using saline solution such as saliva or contact lens solution, wet the electrode areas. Then, return the sensor to a position against your chest. •• The heart rate monitor is designed to work with people who have normal heart rhythms. Heart rate reading problems may be caused by medical conditions such as premature ventricular contractions (pvcs), tachycardia bursts, and arrhythmia. CARE AND MAINTENANCE •• Thoroughly dry the sensor with a soft towel after each use. Moisture may keep the sensor activated, shortening the life of the battery. •• The operation of the heart rate monitor can be affected by magnetic interference from high power lines or other sources. If you suspect that magnetic interference is causing a problem, try relocating the fitness equipment. •• Store the heart rate monitor in a warm, dry place. Do not store the heart rate monitor in a plastic bag or other container that may trap moisture. 15 OPERATION AND ADJUSTMENT HOW TO CONNECT THE POWER CORD nominal 120-volt circuit capable of carrying 15 or more amps. To avoid overloading the circuit, do not plug other electrical devices, except for lowpower devices such as cell phone chargers, into the surge suppressor or into an outlet on the same circuit. IMPORTANT: The treadmill is not compatible with GFCI-equipped outlets and may not be compatible with AFCI-equipped outlets. Use a Surge Suppressor Your treadmill, like other electronic equipment, can be damaged by sudden voltage changes in your home’’s power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the risk of damaging the treadmill, always use a surge suppressor with the treadmill. To purchase a surge suppressor, see precaution 13 on page 3. 1 Grounded Outlet Grounding Pin Use only a surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must also be electrically rated for 120 volts AC and 15 amps. There must be a monitoring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill and serious injury to users. Grounding Pin Surge Suppressor Plug in the Power Cord A temporary adapter may be used to connect the surge suppressor to a 2-pole receptacle if a properly grounded outlet is not available. The treadmill must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. The treadmill power cord has a plug with a grounding pin (see drawing 1 on this page). DANGER: Improper connection of the power cord increases the risk of electric shock. Do not modify the plug——if it will not fit an outlet, have a proper outlet installed by a qualified electrician. If you are unsure whether the treadmill is properly grounded, contact a qualified electrician. 2 2-pole Receptacle Adapter Lug Metal Screw The lug or wire extending from the adapter must be connected with a metal screw to a permanent ground such as a properly grounded outlet box cover. Some 2-pole receptacle outlet box covers are not grounded. Before using an adapter, contact a qualified electrician to determine whether the outlet box cover is grounded. The temporary adapter should be used only until a properly grounded outlet can be installed by a qualified electrician. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. The outlet must be on a 16 CONSOLE DIAGRAM MAKE YOUR FITNESS GOALS A REALITY WITH IFIT.COM FEATURES OF THE CONSOLE The advanced treadmill console offers an array of features designed to make your workouts more effective and enjoyable. With your new iFit-compatible fitness equipment, you can use an array of features on iFit.com to make your fitness goals a reality: When you use the manual mode, you can change the speed and incline of the treadmill with the touch of a button. As you exercise, the console will display instant exercise feedback. You can also measure your heart rate using the handgrip heart rate monitor or the chest heart rate monitor. Run anywhere in the world with customizable Google Maps. Download training workouts designed to help you reach your personal goals. In addition, the console features a selection of onboard workouts, including at least ten calorie workouts, ten intensity workouts, ten incline workouts, ten speed workouts, and six iFit demo workouts. Each workout automatically controls the speed and incline of the treadmill as it guides you through an effective exercise session. In addition, you can set a calorie, time, distance, or pace goal. Measure your progress by competing against other users in the iFit community. Upload your workout results to the iFit cloud and track your accomplishments. You can even browse the Internet or listen to your favorite workout music or audio books with the console’’s stereo sound system while you exercise. Set calorie, time, or distance goals for your workouts. To turn on the power, see page 18. To learn how to use the touch screen, see page 18. To set up the console, see page 19. Watch high-definition videos with simulated workouts. Choose and download sets of weight-loss workouts. Go to iFit.com to learn more. 17 HOW TO TURN ON THE POWER HOW TO USE THE TOUCH SCREEN IMPORTANT: If the treadmill has been exposed to cold temperatures, allow it to warm to room temperature before you turn on the power. If you do not do this, you may damage the console display or other electrical components. The console features a tablet with a full-color touch screen. The following information will help you become familiar with the tablet’’s advanced technology: Plug in the power cord (see page 16). Next, locate the power switch on the treadmill frame near the power cord. Make sure that the switch is in the reset position. •• The console functions similarly to other tablets. You can slide or flick your finger against the screen to move certain images on the screen, such as the displays in a workout (see step 5 on page 20). However, you cannot zoom in and out by sliding your fingers on the screen. Reset •• The screen is not pressure sensitive. You do not need to press hard on the screen. IMPORTANT: The console features a display demo mode, designed to be used if the treadmill is displayed in a store. If the demo mode is turned on, the screen will show a preset presentation after you plug in the power cord and press the power switch into the reset position, before you insert the key. To turn off the demo mode, see step 7 on page 25. •• To type information into a text box, touch the text box to view the keyboard. To use numbers or other characters on the keyboard, touch the ?123 button. To view more characters, touch the Alt button. Touch the Alt button again to return to the number keyboard. To return to the letter keyboard, touch the ABC button. To use a capital character, touch the button with an upward-facing arrow. To use multiple capital characters, touch the arrow button again. To return to the lowercase keyboard, touch the arrow button a third time. To clear the last character, touch the button with a backward-facing arrow and an X. Next, stand on the foot rails of the treadmill. Locate the clip attached to the key, and slide Clip the clip securely onto the waistband of your Key clothes. Then, insert the key into the console. Note: It may take a minute for the console to be ready for use. IMPORTANT: In an emergency, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the position of the clip. •• Use the console buttons shown below to navigate the tablet. Press the back button to return to the previous screen. Press the settings button to access the settings main menu (see page 25). Press the home button to return to the main menu. Back Note: The console can display speed and distance in either miles or kilometers. To find which unit of measurement is selected, see step 4 on page 25. For simplicity, all instructions in this section refer to miles. 18 Settings Home HOW TO SET UP THE CONSOLE The console is now ready for you to begin working out. The following pages explain the various workouts and other features that the console offers. Before using the treadmill for the first time, set up the console. To use the manual mode, see page 20. To use an onboard workout, see page 22. To use a set-a-goal workout, see page 23. To use an iFit workout, see page 24. 1. Connect to your wireless network. Note: In order to access the Internet, download iFit workouts, and use some other features of the console, you must be connected to a wireless network. See HOW TO USE THE WIRELESS NETWORK MODE on page 28 to connect the console to your wireless network. To use the equipment settings mode, see page 25. To use the maintenance mode, see page 27. To use the wireless network mode, see page 28. To use the stereo sound system, see page 29. To use the Internet browser, see page 29. 2. Check for firmware updates. IMPORTANT: If there are sheets of plastic on the console, remove the plastic. To prevent damage to the walking platform, wear clean athletic shoes while using the treadmill. The first time you use the treadmill, observe the alignment of the walking belt, and center the walking belt if necessary (see page 32). First, see step 1 on page 25 and step 2 on page 27 and select the maintenance mode. Then, see step 3 on page 27 and check for firmware updates. 3. Calibrate the incline system. See step 4 on page 27 and calibrate the incline system of the treadmill. 4. Create an iFit account. Touch the globe button near the lower-left corner of the screen and touch the iFit button. Note: For information about navigating in the browser, see page 29. The browser will open to the iFit.com home page. Follow the prompts on the website to sign up for your iFit account. 19 HOW TO USE THE MANUAL MODE or one of the Incline/Decline buttons numbered -3 through 15. Each time you press one of the buttons, the incline will gradually change until it reaches the selected incline setting. 1. Insert the key into the console. See HOW TO TURN ON THE POWER on page 18. Note: It may take a minute for the console to be ready for use. Note: The first time you adjust the incline, you must first calibrate the incline system (see step 4 on page 27). 2. Select the main menu. 5. Monitor your progress. When you turn on the power, the main menu will appear after the console boots up. Touch the home button in the lower-left corner of the screen (not shown here) to return to the main menu at any time. The console offers several display modes. The display mode that you select will determine which workout information is shown. To select the desired display mode, simply flick or slide the screen. You can also view additional information by touching the red boxes on the screen. 3. Start the walking belt and adjust the speed. Touch the Start button on the screen or press the Start button on the console to start the walking belt. You can also press the Manual button on the console, and then touch the Resume button on the screen. The walking belt will begin to move at 1 mph. As you walk or run on the treadmill, the screen can show the following workout information: As you exercise, change the speed of the walking belt as desired by pressing the Speed increase and decrease buttons. Each time you press one of the buttons, the speed setting will change by 0.1 mph; if you hold down the button, the speed setting will change in increments of 0.5 mph. •• The time left (Note: The manual mode does not have a time left countdown.) •• The incline level of the treadmill •• The time elapsed •• The approximate number of calories you have burned •• The approximate number of calories you are burning per hour If you press one of the Speed buttons numbered 1 through 12, the walking belt will gradually change speed until it reaches the selected speed setting. •• The distance that you have walked or run To select a speed setting that includes a decimal—— such as 3.5 mph——press two numbered buttons in succession. For example, to select a speed setting of 3.5 mph, press the 3 button and then immediately press the 5 button. Note: This will not function if the console is set to metric units. •• The number of vertical feet you have climbed •• The speed of the walking belt •• A track representing 1/4 mile (400 m) •• Your pace in minutes per mile To stop the walking belt, press the Stop button. To restart the walking belt, press the Start button. •• Your current lap number 4. Change the incline of the treadmill as desired. •• Your heart rate (see step 6 on page 21) To change the incline of the treadmill, press the Incline/Decline increase and decrease buttons 20 If desired, adjust the volume by pressing the volume increase and decrease buttons on the console. 7. Turn on the fan if desired. Increase The fan features multiple speed settings and an auto mode. When the auto mode is selected, the speed of the fan will automatically increase and decrease as the speed of the walking belt increases and decreases. Decrease Press the Manual fan button repeatedly to select a fan speed or to turn off the fan. Press the Auto fan button to select the auto mode or to turn off the fan. To pause the workout, touch one of the menu buttons or press the Stop button on the console. To continue the workout, touch the Resume button or press the Start button. To end the workout session, touch the End Workout button. 6. Measure your heart rate if desired. 8. When you are finished exercising, remove the key from the console. Note: If you use the handgrip heart rate monitor and the chest heart rate monitor at the same time, the console will not display your heart rate accurately. For information about the chest heart rate monitor, see page 15. Before using the handgrip heart rate monitor, remove the sheets of plastic from the metal contacts. In addition, make sure that your hands are clean. Step onto the walking platform and touch the home button or the back button on the screen or press the Stop button on the console. A workout summary will appear on the screen. After you view the workout summary, touch the Finish button to return to the main menu. You may also be able to either save or publish your results using one of the options on the screen. Then, remove the key from the console and put it in a secure place. When you are finished using the treadmill, press the power switch into the off position and unplug the power cord. IMPORTANT: If you do not do this, the treadmill’’s electrical components may wear prematurely. Contacts To measure your heart rate, stand on the foot rails and hold the contacts with your palms for approximately ten seconds; avoid moving your hands. When your pulse is detected, your heart rate will be shown. For the most accurate heart rate reading, continue to hold the contacts for about 15 seconds. 21 HOW TO USE AN ONBOARD WORKOUT the Finish button to return to the main menu. You may also be able to either save or publish your results using one of the options on the screen. 1. Insert the key into the console. See HOW TO TURN ON THE POWER on page 18. If the speed and/or incline settings are too high or too low at any time during the workout, you can override the settings by pressing the Speed or Incline buttons. If you press a Speed button, you can then manually control the speed (see step 3 on page 20). If you press an Incline button, you can then manually control the incline (see step 4 on page 20). To return to the programmed speed and/or incline settings of the workout, rst, view the prole. Then, touch the Follow Workout button. 2. Select an onboard workout. To select an onboard workout, press the Calorie button, the Intensity button, the Speed button, or the Incline button on the console. Note: You can also touch the runner button on the screen to select the Workouts menu. Then, select the desired workout. The screen will show the name, duration, and distance of the workout. The screen will also show the approximate number of calories you will burn during the workout and a profile of the incline settings of the workout. To pause the workout, touch either the back button or the home button in the lower-left corner of the screen, or press the Stop button on the console. To continue the workout, touch the Resume button or press the Start button on the console. To end the workout, touch the End Workout button. 3. Start the workout. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. In addition, if you manually change the speed or incline of the treadmill during the workout, the number of calories you burn will be affected. Touch the Start Workout button to start the workout. A moment after you touch the button, the walking belt will begin to move. Hold the handrails and begin walking. Each workout is divided into several segments. One speed setting and one incline setting are programmed for each segment. Note: The same speed setting and/or incline setting may be programmed for consecutive segments. 4. Monitor your progress. See step 5 on page 20. The screen can also show a profile of the speed and incline settings of the workout. During the workout, the profile will show your progress. To view the profile, flick or slide the screen. The vertical colored line will indicate the current segment of the workout. The bottom profile represents the incline setting of the current segment. The top profile represents the speed setting of the current segment. 5. Measure your heart rate if desired. See step 6 on page 21. 6. Turn on the fan if desired. At the end of the first segment of the workout, the treadmill will automatically adjust to the speed and/ or incline settings for the next segment. See step 7 on page 21. 7. When you are finished exercising, remove the key from the console. The workout will continue in this way until the last segment ends. The walking belt will then slow to a stop and a workout summary will appear on the screen. After you view the workout summary, touch See step 8 on page 21. 22 HOW TO USE A SET-A-GOAL WORKOUT The workout will function in the same way as the manual mode (see page 20 and 21). 1. Insert the key into the console. The workout will continue until you reach the goal that you set. The walking belt will then slow to a stop, and a workout summary will appear on the screen. After you view the workout summary, touch the Finish button to return to the main menu. You may also be able to either save or publish your results using one of the options on the screen. See HOW TO TURN ON THE POWER on page 18. 2. Select the main menu. See step 2 on page 20. 3. Select a set-a-goal workout. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. To select a set-a-goal workout, touch the Set A Goal button on the screen or press the Set A Goal button on the console. To set a calorie, time, distance, or pace goal, touch the Calories, Time, Distance, or Pace button. Then, touch the increase and decrease buttons on the screen to select a calorie, time, distance, or pace goal and to select the speed and incline for the workout. The screen will show the duration and distance of the workout, and the approximate number of calories you will burn during the workout. 5. Monitor your progress. See step 5 on page 20. 6. Measure your heart rate if desired. See step 6 on page 21. 7. Turn on the fan if desired. See step 7 on page 21. 8. When you are finished exercising, remove the key from the console. 4. Start the workout. See step 8 on page 21. Touch the Start button to start the workout. A moment after you touch the button, the walking belt will begin to move. Hold the handrails and begin walking. 23 HOW TO USE AN IFIT WORKOUT Before some workouts will download, you must add them to your schedule on iFit.com. Note: To use an iFit workout, you must have access to a wireless network (see HOW TO USE THE WIRELESS NETWORK MODE on page 28). An iFit account is also required. For more information about the iFit workouts, please see www.iFit.com. When you select an iFit workout, the screen will show the name, duration, and distance of the workout. The screen will also show the approximate number of calories you will burn during the workout. If you select a competition workout, the display will count down to the beginning of the race. 1. Insert the key into the console. See HOW TO TURN ON THE POWER on page 18. 2. Select the main menu. 5. Start the workout. See step 2 on page 20. See step 3 on page 22. 3. Log in to your iFit account. During some workouts, the voice of a personal trainer will guide you through your workout. If you have not already done so, touch the Login button to log in to your iFit account. The screen will ask for your iFit.com username and password. Enter them and touch the Submit button. Touch the Cancel button to exit the login screen. 6. Monitor your progress. See step 5 on page 20. The screen may also show a map of the trail you are walking or running. 4. Select an iFit workout. During a competition workout, the screen will show the speeds of the runners and the distances they have run. The screen will also show the numbers of seconds that the other runners are ahead of you or behind you. To download an iFit workout in your schedule, touch the Map, Train, Video, or Lose Weight button to download the next workout of that type in your schedule. Note: You may be able to access demo workouts through these options, even if you do not log in to an iFit account. 7. Measure your heart rate if desired. See step 6 on page 21. 8. Turn on the fan if desired. See step 7 on page 21. To compete in a race that you have previously scheduled, touch the Compete button. To view your Workout History, touch the Track button. To use a set-a-goal workout, touch the Set A Goal button (see page 23). Note: You can also press one of the iFit buttons on the console. 9. When you are finished exercising, remove the key from the console. See step 8 on page 21. For more information about the iFit mode, go to www.iFit.com. To switch users within the account, touch the user button near the lower right corner of the screen. 24 HOW TO USE THE EQUIPMENT SETTINGS MODE 7. Turn on or turn off the display demo mode. 1. Select the settings main menu. The console features a display demo mode, designed to be used if the treadmill is displayed in a store. While the demo mode is turned on, the console will function normally when you plug in the power cord, press the power switch into the reset position, and insert the key into the console. However, when you remove the key, the screen will show a demo presentation. Insert the key into the console (see HOW TO TURN ON THE POWER on page 18). Next, select the main menu (see step 2 on page 20). Then, touch the gears button near the lower right corner of the screen to select the settings main menu. To turn on or turn off the display demo mode, rst touch the Demo Mode button. Next, touch the On checkbox or the Off checkbox. Then, touch the back button on the screen. 2. Select the equipment settings mode. In the settings main menu, touch the Equipment Settings button. 8. Enable or disable the Internet browser. 3. Select a language. To enable or disable the Internet browser, first touch the Browser button. Next, touch the Enable checkbox or the Disable checkbox. Then, touch the back button on the screen. To select a language, touch the Language button and select the desired language. Then, touch the back button on the screen to return to the equipment settings mode. Note: This feature may not be enabled. 9. Enable or disable street view. During some workouts, the screen may show a map. To enable or disable the street view feature of the maps, first touch the Street View button. Next, touch the Enable checkbox or the Disable checkbox. Then, touch the back button on the screen. 4. Select the unit of measurement. Touch the US/Metric button to view the selected unit of measurement. Change the unit of measurement, if desired. Then, touch the back button on the screen. 10. Enable or disable the key. 5. Select a timezone. Note: This feature may not be enabled on your treadmill. Touch the Timezone button. Select your local timezone to have the console sync to your local time. Then, touch the back button. You can disable the key so that the treadmill does not require the use of the key, if desired. Touch the Safety Key button. To disable the key, touch the Disable checkbox. CAUTION: Read the safety warning on the screen before disabling the key. To enable the key again, touch the Enable checkbox. 6. Select an update time. To select a time for automatic console updates, touch the Update Time button and select the desired time. Then, touch the back button on the screen. IMPORTANT: You must still unplug the power cord after using the treadmill. Set the update time for a time when you normally use the treadmill and will be available to unplug the power cord after an update. 25 11. Enable or disable a passcode. 12. Set a safety screen timeout. The console features a child-safety passcode, designed to prevent unauthorized users from using the treadmill. The console features an automatic screen reset; if no buttons are touched or pressed and the walking belt does not move for a set amount of time, the console will automatically reset. Touch the Passcode button. To enable a passcode, touch the Enable checkbox. Then, enter a 4-digit passcode of your choice. Touch Save to use this passcode. Touch Cancel to return to the equipment settings mode and not use a passcode. To disable the passcode, touch the Disable checkbox. To set the amount of time the console will wait before it automatically resets, touch the Safety Screen Timeout button to view a list of times. Then, select the amount of time desired. Touch the back button on the screen. Note: If a passcode is enabled, the console will regularly ask for you to enter the passcode. The console will remain locked until the correct passcode is entered. IMPORTANT: If you forget your passcode, enter the following master passcode to unlock the console: 1985. 13. Exit the equipment settings mode. To exit the equipment settings mode, touch the back button on the screen. 26 HOW TO USE THE MAINTENANCE MODE Note: Occasionally, a firmware update may cause your console to function slightly differently. These updates are always designed to improve your exercise experience. 1. Select the settings main menu. See step 1 on page 25. 4. Calibrate the incline system of the treadmill. 2. Select the maintenance mode. Touch the Calibrate Incline button. Then, touch the Begin button to calibrate the incline system. The treadmill will automatically rise to the maximum incline level, lower to the minimum incline level, and then return to the starting position. This will calibrate the incline system. Press the Cancel button to return to the maintenance mode. When the incline system is calibrated, touch the Finish button. In the settings main menu, touch the Maintenance button to enter the maintenance mode. The maintenance mode main screen will show information about the model and version of the treadmill. IMPORTANT: Keep pets, feet, and other objects away from the treadmill while the incline system is calibrating. In an emergency, pull the key from the console to stop the incline calibration. 3. Update the console firmware. 5. View machine information. For the best results, regularly check for firmware updates. Touch the Machine Info button to view information about your treadmill. After you view the information, touch the back button on the screen. Touch the Firmware Update button to check for firmware updates using your wireless network. The update will begin automatically. 6. Find keycodes. To avoid damaging the treadmill, do not turn off the power or remove the key while the firmware is being updated. The Keycodes button is intended to be used by service technicians to identify whether a certain button is working correctly. The screen will show the progress of the update. When the update is complete, the treadmill will turn off and then turn back on. If it does not, press the power switch into the off position. Wait for several seconds, and then press the power switch into the reset position. Note: It may take a few minutes for the console to be ready for use. 7. Exit the maintenance mode. To exit the maintenance mode, touch the back button on the screen. 27 HOW TO USE THE WIRELESS NETWORK MODE An information box will ask if you want to connect to the wireless network. Touch the Connect button to connect to the network or touch the Cancel button to return to the list of networks. If the network has a password, touch the password entry box. A keyboard will appear on the screen. To view the password as you type it, touch the Show Password checkbox. The console features a wireless network mode that allows you to set up a wireless network connection. 1. Select the settings main menu. See step 1 on page 25. 2. Select the wireless network mode. To use the keyboard, see HOW TO USE THE TOUCH SCREEN on page 18. In the settings main menu, touch the Wireless Network button to enter the wireless network mode. When the console is connected to your wireless network, the WiFi menu option at the top of the screen will display the word CONNECTED. Then, touch the back button on the screen to return to the wireless network mode. 3. Enable Wi-Fi. Make sure that the Wi-Fi checkbox is marked with a green checkmark. If it is not, touch the Wi-Fi menu option once and wait for a few seconds. The console will search for available wireless networks. To disconnect from a wireless network, select the wireless network and then touch the Forget button. 4. Set up and manage a wireless network connection. If you are having problems connecting to an encrypted network, make sure that your password is correct. Note: Passwords are case-sensitive. When Wi-Fi is enabled, the screen will show a list of available networks. Note: It may take several seconds for the list of wireless networks to appear. Note: The iFit mode supports unsecured and secured (WEP, WPA, and WPA2) encryption. A broadband connection is recommended; performance depends on connection speed. Make sure that the checkbox on the Network notification menu option is marked with a green checkmark to have the console notify you when a wireless network is within range and available. Note: If you have questions after following these instructions, go to support.iFit.com for assistance. Note: You must have your own wireless network and an 802.11b/g/n router with SSID broadcast enabled (hidden networks are not supported). 5. Exit the wireless network mode. To exit the wireless network mode, touch the back button on the screen. When a list of networks appears, touch the desired network. Note: You will need to know your network name (SSID). If your network has a password, you will also need to know the password. 28 HOW TO USE THE STEREO SOUND SYSTEM Note: While you are using the browser, the speed, incline, fan, and volume buttons will still function, but the workout buttons will not function. To play music or audio books through the console’’s speakers, you must connect your MP3 player, CD player, or other personal audio player to the console. Note: If you have questions after following these instructions, go to support.iFit.com for assistance. Plug one end of your audio wire into the audio jack on the side of the console. Then, plug the other end into a jack on your MP3 player, CD player, or other personal audio player. Make sure that your audio wire is fully plugged in. Next, press the play button on your MP3 player, CD player, or other personal audio player. Then, adjust the volume level on your personal audio player or press the volume increase and decrease buttons on the console. HOW TO ADJUST THE CUSHIONING SYSTEM Remove the key from the console and unplug the power cord. The treadmill features a cushioning system that reduces the impact as you walk or run on the treadmill. Increase To increase the firmness of the walking platform, step off the treadmill and use a hex key to turn the cushion adjustors clockwise until the number of the desired firmness level appears next to the cushion adjustor (9 is the highest firmness level). Decrease If you are using a personal CD player and the CD skips, set the CD player on the floor or another flat surface instead of on the console. Cushion Adjustors HOW TO USE THE INTERNET BROWSER Note: To use the browser, you must have access to a wireless network including an 802.11b/g/n router with SSID broadcast enabled (hidden networks are not supported). Cushion Adjustors To open the browser, touch the globe button near the lower left corner of the screen. Then, select a website. To navigate the Internet browser, touch the Back, Refresh, and Forward buttons on the screen. To exit the Internet browser, touch the Return button on the screen. To decrease the firmness, step off the treadmill and use a hex key to turn the cushion adjustors counterclockwise until the number of the desired firmness level appears next to the cushion adjustor (1 is the lowest firmness level). To use the keyboard, see HOW TO USE THE TOUCH SCREEN on page 18. Note: Make sure that both front cushions are set at the same firmness level and both rear cushions are set at the same firmness level. The faster you run on the treadmill, or the more you weigh, the firmer the walking platform should be. To enter a different web address in the URL bar, first, slide your finger down the screen to view the URL bar, if necessary. Then, touch the URL bar, use the keyboard to enter the address, and touch the Go button. 29 HOW TO MOVE THE TREADMILL Due to the size and weight of the treadmill, moving it requires two or three persons. 2. After the treadmill is placed in the location where it will be used, make sure that the leveling feet rest firmly on the floor. If the treadmill rocks even slightly, loosen one of the nuts, turn the leveling foot clockwise or counterclockwise until the rocking motion is eliminated, and then retighten the nut. Before moving the treadmill, plug in the power cord and insert the key into the console (see HOW TO TURN ON THE POWER on page 18). Raise the incline to the highest position. Then, remove the key and unplug the power cord. 2 1. Hold the frame firmly in the location shown below. CAUTION: To decrease the possibility of damage to the treadmill or of injury, do not lift the treadmill by the handrail. Raise the treadmill until the treadmill rolls freely on the wheels. Carefully roll the treadmill to the desired location and then lower it to the level position. CAUTION: To reduce the risk of injury, use extreme caution while moving the treadmill. Do not attempt to move the treadmill over uneven surfaces. 1 Nuts Leveling Feet Frame Wheels 30 TROUBLESHOOTING Most treadmill problems can be solved by following the simple steps below. Find the symptom that applies, and follow the steps listed. If further assistance is needed, see the front cover of this manual. SYMPTOM: The console screen remains lit when you remove the key from the console a. The console features a display demo mode, designed to be used if the treadmill is displayed in a store. If the screen shows a demo presentation when you remove the key, the demo mode is turned on. To turn off the demo mode, see step 7 on page 25. SYMPTOM: The power does not turn on a. Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor is plugged into a properly grounded outlet (see page 16). Use only a surge suppressor that meets all of the specifications described on page 16. IMPORTANT: The treadmill is not compatible with GFCI-equipped outlets and may not be compatible with AFCI-equipped outlets. SYMPTOM: The incline of the treadmill does not change correctly a. Calibrate the incline system (see step 4 on page 27). b. After the power cord has been plugged in, make sure that the key is inserted into the console. SYMPTOM: The iFit mode does not function correctly c. Check the power switch located on the treadmill frame near the power cord. If the switch protrudes as shown, the switch has tripped. To reset the power switch, wait for five minutes and then press the switch back in. a. If the iFit mode is not functioning correctly, make sure that the treadmill has the most current firmware available (see step 3 on page 27). SYMPTOM: The treadmill will not connect to the wireless network c a. Make sure that the wireless settings on your console are correct (see step 4 on page 28). Tripped Reset b. Make sure that the settings for your wireless network are correct. SYMPTOM: The power turns off during use c. If you still have questions, see the front cover of this manual. a. Check the power switch (see the drawing above). If the switch has tripped, wait for five minutes and then press the switch back in. b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for five minutes, and then plug it back in. c. Remove the key from the console, and then reinsert it. d. If the treadmill still will not run, please see the front cover of this manual. 31 SYMPTOM: The walking belt slows when walked on SYMPTOM: The walking belt is off-center or slips when walked on a. Use only a surge suppressor that meets all of the specifications described on page 16. a. If the walking belt is off-center, first remove the key and UNPLUG THE POWER CORD. If the walking belt has shifted to the left, use the hex key to turn the left idler roller screw clockwise 1/2 of a turn; if the walking belt has shifted to the right, turn the left idler roller screw counterclockwise 1/2 of a turn. Be careful not to overtighten the walking belt. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is centered. b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may become damaged. Remove the key and UNPLUG THE POWER CORD. Using the hex key, turn both idler roller screws counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 2 to 3 in. (5 to 7 cm) off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. a b 2––3 in. b. If the walking belt slips when walked on, first remove the key and UNPLUG THE POWER CORD. Using the hex key, turn both idler roller screws clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each edge of the walking belt 2 to 3 in. (5 to 7 cm) off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened. Idler Roller Screws c. Your treadmill features a walking belt coated with high-performance lubricant. IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform unless instructed to do so by an authorized service representative. Such substances may deteriorate the walking belt and cause excessive wear. If you suspect that the walking belt needs more lubricant, see the front cover of this manual. b d. If the walking belt still slows when walked on, see the front cover of this manual. 32 EXERCISE GUIDELINES Burning Fat——To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. Aerobic Exercise——If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone. These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results. WORKOUT GUIDELINES EXERCISE INTENSITY Warming Up——Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise. Training Zone Exercise——Exercise for 20 to 30 minutes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath. Cooling Down——Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. EXERCISE FREQUENCY To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your ““training zone.”” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise. To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 33 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch——never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 1 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 2 3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 3 4. Quadriceps Stretch 4 With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 5 34 PART LIST Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 33 9 2 2 10 6 2 4 4 1 2 6 9 1 12 2 1 2 6 2 4 2 1 1 2 2 16 1 1 2 2 1 2 6 6 3 1 12 1 1 1 4 2 1 1 2 1 4 1 1 1 1 Model No. SFTL20512.0 R1212A Description Key No. Qty. #8 x 3/4" Screw 8 x 1/2" Screw 3/8" x 2" Screw 3/8" x 2 1/2" Screw #8 x 3/4" Pan Head Tek Screw #8 x 2" Screw Cage Nut #10 Star Washer #8 x 1/2" Ground Screw Pulse Bar Bottom 3/8" x 2 3/4" Bolt 3/8" Star Washer #8 x 3/4" Tek Screw 3/8" x 2" Hex Head Bolt #10 x 3/4" Screw Idler Roller Screw 3/8" x 4" Hex Head Bolt 3/8" x 2 1/2" Wheel Bolt Cable Tie Wheel #8 x 7/16" Screw 5/16" Motor Screw Handrail Top Console 5/16" x 1 3/4" Shoulder Bolt 5/16" x 1 1/4" Bolt 5/16" x 3 1/4" Screw 1/4" x 1 3/4" Screw 1/4" Star Washer 1/2" Rear Leveling Foot Nut 5/16" Flat Washer Console Back 3/8" Flat Washer 3/8" Nut 5/16" Nut Hood Clip Left Frame Cap #8 x 5/8" Screw Left Foot Rail Pad Left Foot Rail Base Left Frame Cover Platform Bracket 3/8" x 4 1/4" Screw Walking Platform Walking Belt Belt Guide #8 x 3/8" Screw Wire Tie Drive Roller/Pulley Magnet Reed Switch Clamp Reed Switch 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 * 6 1 1 1 1 2 2 2 1 1 1 1 1 2 6 1 1 1 1 1 2 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 1 1 1 1 1 2 1 2 1 1 4 –– Description 5/16" x 1" Bolt Drive Motor Motor Belt Frame Right Frame Cover Platform Cushion Platform Grommet Rear Leveling Foot Idler Roller Right Foot Rail Pad Right Inside Upright Cover Key/Clip Rear Frame Cover Rear Leveling Foot Cover 5/16" Star Washer Right Foot Rail Base Right Frame Cap Console Frame Motor Hood Right Outside Frame Cover 5/16" Weld Nut Incline Motor Incline Frame Frame Spacer Controller Incline Motor Spacer Left Outside Frame Cover Power Cord Grommet Power Switch Belly Pan Upright Wire Right Outside Upright Cover Handrail Wire Handrail Bottom Left Outside Upright Cover Left Upright Right Upright Front Cushion Ground Wire Pulse Bar Top Handrail Frame Chest Strap Warning Decal Left Inside Upright Cover Cushion Adjust Assembly #2 Sensor Cushion Adjust Assembly #1 Left Inside Frame Cover Right Inside Frame Cover Cover Insert User’’s Manual Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated. 35 5 58 16 13 5 37 25 36 35 61 65 96 30 27 59 31 15 5 35 42 60 5 15 66 39 69 16 41 13 5 59 31 35 13 25 44 35 91 21 42 27 100 13 15 45 66 5 30 60 27 15 40 98 46 1 27 15 58 73 35 15 27 98 26 13 13 51 34 49 57 56 100 27 50 91 52 27 42 2 1 73 27 35 15 46 21 42 9 22 26 29 2 62 13 28 34 9 68 15 48 2 EXPLODED DRAWING A Model No. SFTL20512.0 R1212A EXPLODED DRAWING B Model No. SFTL20512.0 R1212A 1 36 1 36 1 36 34 14 74 71 18 20 33 34 78 76 54 34 17 3 20 75 34 55 18 2 33 77 3 76 13 80 82 81 9 83 13 37 EXPLODED DRAWING C Model No. SFTL20512.0 R1212A 23 94 6 38 38 7 6 6 38 38 12 4 93 15 1 38 87 12 38 86 92 8 1 47 63 1 6 1 38 38 84 67 88 15 1 53 38 67 8 10 53 53 7 4 1 38 1 85 67 67 89 53 79 102 103 97 2 90 1 103 43 12 11 2 72 101 84 12 12 11 12 43 38 EXPLODED DRAWING D Model No. SFTL20512.0 R1212A 1 1 32 24 1 1 1 9 92 1 1 70 1 64 95 19 99 19 1 1 39 ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: •• the model number and serial number of the product (see the front cover of this manual) •• the name of the product (see the front cover of this manual) •• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) LIMITED WARRANTY IMPORTANT: To protect your fitness equipment with an extended service plan, see page 6. ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and material, under normal use and service conditions. The frame, drive motor, and walking platform are warranted for a lifetime. Parts and electronics are warranted for six (6) years from the date of purchase. Labor is warranted for three (3) years from the date of purchase. This warranty extends only to the original purchaser (customer). ICON’’s obligation under this warranty is limited to repairing or replacing, at ICON’’s option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customer’’s responsibility. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided if the product is used as a store display model, if the product is purchased or transported outside the USA, if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used, or if the product is used for commercial or rental purposes. No other warranty beyond that specically set forth above is authorized by ICON. ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss of revenues or prots, loss of enjoyment or use, or costs of removal or installation; or other consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer. The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of merchantability or tness for a particular purpose are limited in their scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to the customer. This warranty provides specic legal rights; the customer may have other rights that vary from state to state. ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813 Part No. 339898 R1212A Printed in USA © 2012 ICON IP, Inc.